Oct. 27, 2025

Stocking Your High Protein Vegan Pantry

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In this episode, we embark on an essential discussion about stocking a high-protein vegan pantry and fridge. There is a focus on underscoring the importance of having accessible and diverse sources of protein at home to streamline meal prep and achieve nutrition goals.


TVP Apple Cinnamon Muffins on YouTube


Chapters

00:02 Welcome to the Deficient Vegans Podcast
01:14 Stocking Your Vegan Pantry
09:58 Exploring TVP Options
15:08 High-Protein Vegan Snacks
16:48 Protein Sources in the Pantry
22:16 Fridge Essentials for Protein
27:09 Freezer-Friendly Vegan Proteins
29:29 Eating Out for Protein
34:36 Halloween Candy Choices


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00:02 - Welcome to the Deficient Vegans Podcast

01:14 - Stocking Your Vegan Pantry

09:58 - Exploring TVP Options

15:08 - High-Protein Vegan Snacks

16:48 - Protein Sources in the Pantry

22:16 - Fridge Essentials for Protein

27:09 - Freezer-Friendly Vegan Proteins

29:29 - Eating Out for Protein

34:36 - Halloween Candy Choices

WEBVTT

00:00:00.000 --> 00:00:01.858
Welcome to the Deficient Vegans podcast.

00:00:01.858 --> 00:00:03.178
This is episode 23.

00:00:03.209 --> 00:00:05.759
I'm the muscle deficient vegan here with the protein deficient vegan.

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You wanna say hi?

00:00:06.833 --> 00:00:07.054
Hi.

00:00:07.379 --> 00:00:08.038
Hi everybody.

00:00:08.550 --> 00:00:12.750
So this week we're gonna be talking about stocking your high protein vegan pantry and fridge.

00:00:13.259 --> 00:00:16.079
Unfortunately, muscles can't be built on just hopes and dreams.

00:00:16.079 --> 00:00:24.710
You do need protein, and so it's helpful to have a lot of protein options available to you in your kitchen and in your pantry as you go about your muscle building journey.

00:00:25.219 --> 00:00:28.730
Especially since most restaurants refuse to have vegan protein on the menu.

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Yeah, that's true.

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Even if you don't want to cook at home a lot, you're probably gonna have to more than you would like.

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They're like, oh, you want a replacement for wings?

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Here are some soggy cauliflower wings.

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Yeah, and I mean, if you're trying to hit a higher protein goal, especially if you're like over 150 grams a day, 200 grams a day, you're probably gonna have to have some pretty intentful planning around that protein.

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So just having everything you need always in the house, like these are my staples, these are my go-tos.

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That can be really helpful.

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So we'll go through some of those options today.

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Yeah, especially since a lot of these, you can't really just buy at most grocery stores.

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Yeah, definitely.

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You're gonna have to shop for some of the stuff online.

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Yeah, planning ahead is gonna be key there.

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Mm-hmm.

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So by the end of the episode, you should know exactly what you'll need to keep on hand in the kitchen to hit all your protein goals, and that'll be one less excuse you can make.

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So we'll start out, uh, we're gonna kind of split this up between like the pantry, which is more dry shelf, stable stuff and stuff that goes into the fridge.

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And some frozen foods.

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Oh yeah, frozen foods as well.

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So some of the pantry staples, the biggest one we use and advocate for is TVP.

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Textured vegetable protein.

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Yeah.

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So what are some of the good options for TVP?

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So before I start with that, don't we wanna tell people what TVP is?

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Textured vegetable protein?

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Anyway, it's de-fatted soy flour.

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Yeah.

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So they take soybeans and use some process to extract all the fat out of them.

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And then you're left with mostly just the protein that was in the soybean and then, then that turns into TVP.

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It's usually around 70% protein on a calorie basis.

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Yeah, which is pretty high.

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Yeah.

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So cool.

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You wanna give us some options?

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Yeah.

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So some obvious ones would be making chilies.

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You can use it the way you would use ground beef as long as you season it.

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So like.

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Chili, spaghetti, taco meat.

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Yeah.

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Muffins.

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Well, yeah.

00:02:16.574 --> 00:02:16.784
Yeah.

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I was getting to that.

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I'm going through like things.

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Most people are using it for you.

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You gotta ease them in.

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Yeah.

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Yeah.

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Taco meat, bacon bits.

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Yeah.

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Bacon bits.

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Is a good one.

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And then you can go a little wild.

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As wild as I go.

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And you can make desserts and baked goods.

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Yeah.

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That's like probably my favorite way to use TVP because it comes out like a similar texture to baked oats.

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Yeah.

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Oh, it's also really good.

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Um, sometimes I'll do like a 50/50 split with TVP and oatmeal.

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Right.

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And do some like high protein overnight oats.

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But yeah, I really like it in muffins and cookies.

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Yeah.

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High protein cookies is hard to argue with, really.

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So.

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How can you?

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Unless you're talking about Lenny and Larry.

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Fuck.

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Lenny and Larry.

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I feel like we have had too many digs on Lenny and Larry on the podcast, but I don't think they're gonna stop anytime soon.

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I'm sorry, Lenny and Larry make better stuff.

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Just better macros.

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It doesn't even have to taste better, really.

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Just, yeah, man.

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I don't know.

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I don't know.

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I mean, I'll still get it at a gas station if I'm hurting, so, yeah.

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It's more like a, you're still

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making money off me, Lenny and Larry.

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You can't be too mad.

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Yeah.

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Yeah.

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As much as I, I talk shit about'em, I still eat plenty of them, so.

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I know you do.

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Must be something to it, right?

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Uh, next up we have say, grace, which is also technically TVP, but it's more like a concentrated form of TVP.

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Yeah.

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So it's even more of the protein content.

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It's like 90% protein on a calorie basis.

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Yeah.

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And it comes in different shapes and sizes, which is kind of cool.

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Like they have.

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Uh, I don't know all the names for 'em, but they basically have ones like that look like peas.

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Yeah.

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So those are kind of nice.

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Yeah.

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They have like nuggets and pebbles and flakes.

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I don't know if they have flakes.

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Flakes, flakes.

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Uh, no.

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They have like shreds.

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Shreds, yeah.

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And they have filets.

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Yeah.

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So lots of stuff you can do there.

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I use the shredded to make some kind of like a cheesy bacon ranch dip.

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Yeah.

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Um, you can also use it for like soups and stews.

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I really like the texture of those too.

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Like everything that goes in is like really nice.

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Yeah.

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It's like nice and dense.

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Mm-hmm.

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Basically you have to like soak them first and then you squeeze all of the extra water out.

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And then I'll usually like throw 'em in the air fryer for a couple minutes to get the outside kind of crispy.

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Yeah.

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And then throw 'em in a pan with sauce.

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Yeah.

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And it's really good, like we've made, uh, like an orange chicken type of thing out of it.

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Yeah, that one's probably the closest to like an actual meat replacement.

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Yeah.

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I would say it's like the closest thing I've seen to seitan that's only made out of soy.

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It's like the soy version of seitan.

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Same with like the macros and stuff.

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Yeah.

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It's got like more fibrous texture.

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Mm-hmm.

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Yeah.

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Like a more meaty texture for sure.

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Yeah.

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Next up is soy curls.

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So all these so far are versions of soy, but that's because soy is like the best protein we have available to us and has a lot of different forms and it's very versatile.

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Yeah.

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So soy curls.

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And it's like a complete protein for people that care about that kind of thing.

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Yeah.

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Soy curls are kind of cool.

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They're basically like TVP but big and you can use them.

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I don't know.

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I like using 'em in sandwiches.

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Similar cooking method where it's like rehydrate them and press all the extra water out.

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Right.

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And all these are shelf stable proteins, so.

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Yeah.

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Next one up is vital wheat gluten, which is typically what seitan is made out of.

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Yeah, I have been obsessed with vital wheat gluten lately.

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I don't know, I have been using it in pretty much everything.

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It is definitely mostly used in seitan, like a meat replacement.

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And actually that's pretty easy way to use it.

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Yeah.

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Not really an option if you're gluten-free, obviously, since it's just pure gluten, but.

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Yeah.

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But it is like, I think it's uh, what, like almost 90% protein on a calorie basis.

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Yeah.

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So.

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Yeah.

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Very high in protein, which means you can use it in things like baked goods and desserts.

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Um, so like I use it in a no-knead bread that I cook in my Dutch oven and I use like a...

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I don't know if that's what you should call it, because I need that bread.

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Womp-womp-wa.

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I use like a three to one ratio of flour to vital wheat gluten.

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So you don't even need to use that much vital wheat gluten to like end up with 30% protein on a calorie basis.

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Yeah.

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And then like if you're only using like a three to one, do a two to one ratio, it keeps it from getting super chewy.

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Um, so I like it in bread, in pretzels.

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I recently made high protein bagels with it, and then for desserts, it's really good in, well, we like these things called chocolate seitan.

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Oh.

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And they're like shriveled balls and they look gross, but they taste awesome.

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Yeah.

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And they're like chewy, super chewy brownie bites.

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Yeah.

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Basically.

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Yeah.

00:06:44.699 --> 00:06:50.704
And then, um, I also have like pumpkin-spiced seitan, banana bread seitan.

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And then, uh, chocolate seitan sandwich cookies.

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Yeah.

00:06:54.644 --> 00:06:59.204
Yeah, that pumpkin spiced seitan, you just had a video on it, you know, last week on YouTube, so check that out.

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Um, also red lentil pasta.

00:07:02.204 --> 00:07:07.095
So this is one of the high protein forms, higher protein forms of pasta out there.

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Wouldn't necessarily maybe call it high protein, but it's much higher in protein than normal pasta.

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Yeah, I think it's like 25 to 30% protein.

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Yeah.

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Um, I.

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And it doesn't taste much different to me.

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Like it's a little different mouth feel.

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It's a little chewier.

00:07:18.120 --> 00:07:18.399
Yeah.

00:07:18.574 --> 00:07:22.295
Um, but I, I definitely like it better than like chickpea pasta.

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Oh yeah.

00:07:23.134 --> 00:07:25.024
Um, black bean pasta is a good one too.

00:07:25.024 --> 00:07:26.795
And there's also edamame pasta.

00:07:26.795 --> 00:07:26.855
Yeah.

00:07:27.305 --> 00:07:31.834
So there's a lot of good gluten-free pasta options that are pretty high in protein.

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And so yeah, you can have your protein pasta.

00:07:34.595 --> 00:07:37.685
Another one that you use a lot of edamame puffs?

00:07:38.105 --> 00:07:38.704
Yes.

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Uh, so basically those are around, I think 80 ish percent protein on a calorie basis.

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And they're basically just, uh, super concentrated, high protein soy flour, and I think a little bit of rice starch.

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Yeah.

00:07:53.375 --> 00:07:56.134
But they're like little tiny puffy balls.

00:07:56.165 --> 00:07:58.985
And I basically use 'em the same way you would puffed rice.

00:07:59.175 --> 00:08:07.425
And I think you're helping with the popularity of these, uh, for better or for worse, because every time you post a recipe that uses edamame puffs, they go out of stock on Amazon the next couple of days.

00:08:07.589 --> 00:08:07.829
I know.

00:08:08.264 --> 00:08:11.235
I buy, I will buy a bag before I post about them.

00:08:11.685 --> 00:08:14.504
I don't know if it's like playing the stock market when I know it's gonna turn.

00:08:14.954 --> 00:08:17.084
I don't know if it's nefarious, but I do it.

00:08:17.084 --> 00:08:19.439
I think only if we tried to resell the edamame.

00:08:19.459 --> 00:08:19.798
Oh yeah.

00:08:19.798 --> 00:08:19.959
Okay.

00:08:20.108 --> 00:08:21.884
Like the, the just egg protein.

00:08:21.884 --> 00:08:22.423
The guy who, oh my.

00:08:22.423 --> 00:08:25.603
Apparently bought 'em all up and is selling 'em for double the price on Amazon or something.

00:08:25.603 --> 00:08:26.564
Yeah, I'm not that bad.

00:08:27.134 --> 00:08:30.374
I just buy like a little bag for me in case it's out of stock for two weeks.

00:08:30.944 --> 00:08:31.033
Yeah.

00:08:32.619 --> 00:08:34.754
But I really like making Rice Krispy treats.

00:08:34.815 --> 00:08:35.085
Yeah.

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Out of 'em.

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They work so well.

00:08:37.514 --> 00:08:37.783
Yeah.

00:08:37.783 --> 00:08:40.214
And they're also good in like chocolate crunch bars.

00:08:40.303 --> 00:08:40.605
Yeah.

00:08:40.783 --> 00:08:40.964
Yeah.

00:08:40.964 --> 00:08:42.283
The chocolate crunch bars are really good.

00:08:42.494 --> 00:08:44.865
And you can make protein bars out of 'em, I would say.

00:08:45.208 --> 00:08:50.559
It is probably my favorite ingredient for like really fucking easy protein snacks.

00:08:50.559 --> 00:08:51.250
Yeah, for sure.

00:08:51.609 --> 00:08:52.549
Like the rice krispie treats.

00:08:52.568 --> 00:08:54.818
You could just, you could eat so many of those.

00:08:54.818 --> 00:08:55.359
They're so good.

00:08:55.568 --> 00:08:55.929
Yeah.

00:08:56.349 --> 00:08:57.730
And they take five minutes to make.

00:08:57.730 --> 00:08:57.879
Yeah.

00:08:57.909 --> 00:08:59.109
Super, super, super cool.

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Addictive.

00:08:59.799 --> 00:08:59.889
Yeah.

00:09:00.679 --> 00:09:02.029
Next up, nutritional yeast.

00:09:02.059 --> 00:09:07.759
This is not quite in the same vein, it's not like a main source of protein, but, uh, it's something that has protein and we use a lot of.

00:09:07.850 --> 00:09:08.090
Yeah.

00:09:08.090 --> 00:09:09.950
It's incredibly protein dense.

00:09:10.259 --> 00:09:11.789
So I use it in a lot of stuff.

00:09:11.820 --> 00:09:15.149
If you haven't used it before, it's basically dead yeast.

00:09:15.205 --> 00:09:20.934
Like, and, and the, as far as like the form goes, think like a shaker cheese kind of deal.

00:09:20.934 --> 00:09:20.995
Yeah.

00:09:20.995 --> 00:09:24.264
Like it's just in a little, can you shake some typically on top of something?

00:09:24.264 --> 00:09:25.284
It looks like fish food.

00:09:25.345 --> 00:09:26.995
Yeah, it looks like fish food.

00:09:26.995 --> 00:09:31.705
Uh, but it adds like a savory, cheesy flavor to things.

00:09:31.705 --> 00:09:37.225
So I like to use it in like high protein cheese sauces or pasta sauces.

00:09:37.225 --> 00:09:39.419
I see people use it in all kinds of stuff I wouldn't expect.

00:09:39.529 --> 00:09:41.125
Yeah, I use it in like chili.

00:09:41.215 --> 00:09:41.304
Mm-hmm.

00:09:41.995 --> 00:09:44.215
Honestly, like you can shake that shit in anything.

00:09:44.215 --> 00:09:44.274
Yeah.

00:09:44.274 --> 00:09:49.149
And it doesn't change the flavor in any, I don't think it changes the flavor in a negative way.

00:09:49.149 --> 00:09:50.455
If it's like a savory food.

00:09:50.664 --> 00:09:50.845
Yeah.

00:09:50.845 --> 00:09:52.225
You don't wanna put it on ice cream or something.

00:09:53.004 --> 00:09:53.335
I don't know.

00:09:53.335 --> 00:09:53.779
Maybe I do.

00:09:55.225 --> 00:09:56.725
I feel like I'm gonna try that now.

00:09:59.000 --> 00:10:02.379
You can make little, uh vegan Cheez-Its with it.

00:10:02.840 --> 00:10:03.679
Oh, that'd be kind of cool.

00:10:03.684 --> 00:10:04.220
Oh, oh yeah.

00:10:04.220 --> 00:10:05.750
You did make those, those are really good.

00:10:05.809 --> 00:10:06.049
Yeah.

00:10:06.049 --> 00:10:06.059
Yeah.

00:10:06.230 --> 00:10:07.940
Surprisingly close to a, a Cheez-It.

00:10:08.149 --> 00:10:08.210
Yeah.

00:10:08.210 --> 00:10:08.929
Mm-hmm.

00:10:08.960 --> 00:10:12.980
Uh, next we have silken tofu, which is a form of tofu that is shelf stable.

00:10:13.009 --> 00:10:14.720
So this goes in the pantry, not the fridge.

00:10:14.840 --> 00:10:15.139
Yeah.

00:10:15.139 --> 00:10:18.889
And they also make a refrigerated variety, but I really like the Mori-Nu brand.

00:10:18.889 --> 00:10:18.919
Yeah.

00:10:19.320 --> 00:10:24.279
They have, uh, several varieties of silken tofu that are different firmnesses.

00:10:24.299 --> 00:10:24.360
Yeah.

00:10:24.690 --> 00:10:27.029
So I typically will buy the extra firm silken tofu.

00:10:27.179 --> 00:10:30.529
It's somewhere in the 60 to 70% protein per calorie range.

00:10:30.529 --> 00:10:31.730
So really good macros.

00:10:32.179 --> 00:10:36.919
Um, one of the obvious ways to use it would be in smoothies, which we do all the time.

00:10:36.919 --> 00:10:40.188
Yeah, this one's more like kind of squishy and liquidy than a normal Yeah.

00:10:40.188 --> 00:10:42.529
Protein or tofu that you think of eating on.

00:10:42.589 --> 00:10:45.059
It's really creamy and it doesn't have like the curds.

00:10:45.109 --> 00:10:45.500
Yeah.

00:10:45.769 --> 00:10:48.740
So I know some people will use it in stir fry and stuff.

00:10:48.740 --> 00:10:52.399
I don't really usually cook it in like chunks.

00:10:52.458 --> 00:10:52.759
Yeah.

00:10:52.938 --> 00:10:55.250
I blend it, I blend it into everything.

00:10:55.458 --> 00:10:55.669
Yeah.

00:10:56.120 --> 00:11:06.078
I will make like, uh, high protein dressings, high protein cheese sauces, high protein condiments, like you can make your own mayo or sour cream with it, which is really nice.

00:11:06.437 --> 00:11:09.368
Um, high protein pasta sauces, obviously is a good one.

00:11:09.457 --> 00:11:11.107
It's great for desserts as well.

00:11:11.437 --> 00:11:13.383
You can make high protein mousses and puddings.

00:11:14.104 --> 00:11:16.428
And Oh, makes a great cheesecake.

00:11:16.698 --> 00:11:18.318
Oh man, those cheesecakes are so good.

00:11:18.349 --> 00:11:18.619
Yeah.

00:11:19.099 --> 00:11:20.239
We haven't had one of those in a while.

00:11:20.239 --> 00:11:20.568
We'll have to.

00:11:20.749 --> 00:11:21.918
We're gonna have to bust it out.

00:11:21.948 --> 00:11:23.538
Next up, a protein powder.

00:11:23.538 --> 00:11:27.078
Pretty standard one for somebody who's trying to hit a protein target to have in the pantry.

00:11:27.458 --> 00:11:30.219
A lot of different brands, varieties, types.

00:11:30.269 --> 00:11:31.953
There are soy protein powders.

00:11:31.964 --> 00:11:35.774
There are also single source protein powders like pea protein or rice protein.

00:11:36.224 --> 00:11:44.984
Um, I don't tend to use those just because if I'm gonna have like a big chunk of my protein come from something like that, I'd prefer it to be a complete protein blend.

00:11:45.254 --> 00:11:47.803
So one that has like a couple of different types of protein in it.

00:11:47.953 --> 00:11:48.224
Yeah.

00:11:48.374 --> 00:11:52.514
Um, now that's not to say you can't use pea protein, that's just not my preference.

00:11:52.563 --> 00:11:52.894
Yeah.

00:11:52.894 --> 00:11:56.494
And I think you can bake with those single source ones pretty well.

00:11:56.494 --> 00:11:56.553
Yeah.

00:11:56.583 --> 00:11:57.004
Oh, for sure.

00:11:57.004 --> 00:11:59.734
One of the flavors I like is the Ghost Vegan Cinnabon.

00:11:59.823 --> 00:12:01.174
I like to mention it every chance I get.

00:12:01.174 --> 00:12:03.904
'cause I don't know if people actually know that Ghost has a vegan line of protein.

00:12:03.904 --> 00:12:03.964
Yeah.

00:12:03.964 --> 00:12:06.094
I'd like to, you know, bring a little more awareness to that.

00:12:06.193 --> 00:12:07.274
I am an Orgain girl.

00:12:07.325 --> 00:12:08.490
I like Orgain vanilla.

00:12:08.490 --> 00:12:09.720
I also like Earth Chimp.

00:12:10.200 --> 00:12:10.679
It's a good one.

00:12:10.679 --> 00:12:13.470
But I only like Earth Chimp in smoothies'cause it does have a bit of a texture.

00:12:13.559 --> 00:12:13.860
Yeah.

00:12:13.980 --> 00:12:15.779
And I have a weird thing with textures, so.

00:12:16.679 --> 00:12:16.740
Yeah.

00:12:16.754 --> 00:12:18.044
Also Orgain, I guess.

00:12:18.164 --> 00:12:28.695
So there's been a lot of stuff in the news recently about like lead powders in plant proteins and I'm not sure really how impactful that is, you know, based on the, the levels and stuff.

00:12:28.695 --> 00:12:35.294
But one good thing to know is that Orgain seemed to score the lowest or close to the lowest out of all the plant powders on the lead contamination.

00:12:35.325 --> 00:12:35.835
That is good.

00:12:35.835 --> 00:12:38.565
It's nice for some peace of mind if you're already kind of on the fence.

00:12:38.565 --> 00:12:44.985
Oh, I do like just the brand just that makes Just Egg recently came up with protein powder.

00:12:45.524 --> 00:12:47.985
Uh, right now it is crazy high price.

00:12:47.985 --> 00:12:48.345
So.

00:12:48.375 --> 00:12:48.674
Yeah.

00:12:49.095 --> 00:12:50.235
I don't know what's going on with that.

00:12:50.325 --> 00:12:54.705
Yeah, make sure you're getting it for the price it sells for at Whole Foods if you're buying it on Amazon.

00:12:54.705 --> 00:12:58.514
'cause currently there's somebody like marking it up 'cause the official store is sold out.

00:12:58.634 --> 00:12:58.995
Yeah.

00:12:59.085 --> 00:13:01.720
Uh, so just, you know, try not to get gouged on it.

00:13:02.440 --> 00:13:03.220
But I did.

00:13:03.250 --> 00:13:12.370
Um, basically you can buy this protein powder, the unflavored one because it's like 92% protein on a calorie basis and you can make your own just egg at home.

00:13:12.490 --> 00:13:12.759
Yeah.

00:13:13.179 --> 00:13:14.080
In a shaker bottle.

00:13:14.139 --> 00:13:16.419
So we've been doing that a lot 'cause it's kind of fun.

00:13:16.509 --> 00:13:16.779
Yeah.

00:13:17.666 --> 00:13:20.155
Uh, also another powder is a peanut powder.

00:13:20.395 --> 00:13:20.755
So.

00:13:20.785 --> 00:13:21.025
Yeah.

00:13:21.355 --> 00:13:23.005
Like PB2 or PB Fit.

00:13:23.186 --> 00:13:23.456
Yeah.

00:13:23.725 --> 00:13:24.355
We use those a lot.

00:13:24.355 --> 00:13:27.086
It's kinda like a dry high protein form of peanut butter.

00:13:27.086 --> 00:13:27.145
Yeah.

00:13:27.206 --> 00:13:28.316
But it's, it's in powder.

00:13:28.615 --> 00:13:30.235
I like throwing it in oatmeal.

00:13:30.535 --> 00:13:30.716
Yep.

00:13:31.166 --> 00:13:33.086
Um, it's good for protein baking.

00:13:33.145 --> 00:13:36.596
I have a couple peanut butter cookie recipes that use it pretty heavily.

00:13:36.985 --> 00:13:39.610
It's also good to just mix up with water and dip your apple in.

00:13:40.571 --> 00:13:43.360
Yeah, I think those are like what, 40% protein ish?

00:13:43.451 --> 00:13:44.441
Yeah, something like that.

00:13:44.591 --> 00:13:45.431
Don't quote me on that.

00:13:46.990 --> 00:13:49.826
They're, yeah, they're not like protein powders or anything, but they're pretty high for, they're a peanut based.

00:13:49.826 --> 00:13:50.380
Yeah, they're pretty high.

00:13:50.441 --> 00:14:00.341
It takes out, it's basically, um, I think most of them it's like de fatted peanut powder, but I think some of 'em actually have a little bit of pea protein in them as well.

00:14:00.431 --> 00:14:00.701
Yeah.

00:14:00.910 --> 00:14:02.260
Is that right or is that just the spread.

00:14:02.966 --> 00:14:03.836
No, I think that is right.

00:14:04.046 --> 00:14:04.346
Okay.

00:14:04.796 --> 00:14:05.785
But yeah, I don't know.

00:14:05.846 --> 00:14:06.176
It's good.

00:14:07.535 --> 00:14:07.926
All right.

00:14:07.956 --> 00:14:08.946
Um, next up.

00:14:09.005 --> 00:14:13.296
So kind of a, a normal food staple to have in the pantry beans and lentils.

00:14:13.355 --> 00:14:19.760
As a vegan, this is one of like the higher protein kind of natural dry vegetable type ingredients.

00:14:19.760 --> 00:14:20.105
Yeah.

00:14:20.166 --> 00:14:22.956
And it's really high in fiber, which is also good.

00:14:23.015 --> 00:14:23.225
Yeah.

00:14:23.436 --> 00:14:27.755
It, I wouldn't say like, if you're trying to hit a high protein goal.

00:14:27.755 --> 00:14:34.895
You should not only be relying on beans and lentil because you're gonna have a lot of trouble hitting that protein target with also hitting your calorie target.

00:14:34.895 --> 00:14:35.466
Probably.

00:14:35.916 --> 00:14:35.975
Yeah.

00:14:35.975 --> 00:14:38.946
Unless you have like a huge amount of calories you can have.

00:14:38.951 --> 00:14:48.370
Yeah, I mean, you definitely want to incorporate much higher protein per calorie sources, uh, in your diet, but you, you know, you have to eat your vegetables anyway.

00:14:48.370 --> 00:14:54.941
Beans and lentils are both great for all the, the nutrients and antioxidants and fiber and all that stuff, so I would definitely include it in your diet.

00:14:54.946 --> 00:14:54.975
Yeah.

00:14:55.331 --> 00:14:58.390
But you're not gonna hit a high protein target, with just beans, so.

00:14:58.421 --> 00:14:58.600
Yeah.

00:14:58.660 --> 00:15:01.841
And I mean, you can get the canned ones or you can get dry, which is.

00:15:02.260 --> 00:15:03.160
Even cheaper.

00:15:03.221 --> 00:15:04.990
It's like probably one of the cheapest.

00:15:05.441 --> 00:15:07.331
Yeah, definitely cost effective.

00:15:07.571 --> 00:15:08.740
So that's a good option.

00:15:09.071 --> 00:15:09.250
Yeah.

00:15:09.250 --> 00:15:12.221
I get a whole bunch for whatever apocalypse is gonna strike.

00:15:13.600 --> 00:15:16.081
Uh, next low carb tortillas.

00:15:16.140 --> 00:15:16.380
Yeah.

00:15:16.380 --> 00:15:17.910
I, I really like the mission ones.

00:15:18.000 --> 00:15:18.181
Yeah.

00:15:18.541 --> 00:15:21.691
We don't really, obviously eat low carb.

00:15:21.780 --> 00:15:27.596
You know, we were talking about beans and lentils and stuff, but the benefit of the low carb tortillas is that they're high in protein.

00:15:28.350 --> 00:15:28.681
Yeah.

00:15:28.980 --> 00:15:30.211
So that's pretty nice.

00:15:30.211 --> 00:15:31.951
And they don't really taste much different to me.

00:15:32.221 --> 00:15:34.475
Like we were put 'em in a burrito or taco mm-hmm.

00:15:34.556 --> 00:15:36.331
Or something, and they taste effectively the same.

00:15:36.331 --> 00:15:38.221
And it's just a little bit of a protein boost in the food.

00:15:38.671 --> 00:15:40.230
So yeah, I really like the mission.

00:15:40.230 --> 00:15:43.711
I think they're carb control and also the plant protein ones.

00:15:43.711 --> 00:15:44.280
Those are good.

00:15:44.280 --> 00:15:48.691
And they're, I think somewhere in the range of like 35 to 40% protein on a calorie basis.

00:15:48.740 --> 00:15:49.010
Yeah.

00:15:49.431 --> 00:15:50.331
Pretty good for a tortilla.

00:15:50.600 --> 00:15:52.520
You can make a high protein quesadilla.

00:15:53.691 --> 00:15:54.890
Can we make chips out of those?

00:15:55.071 --> 00:15:56.000
Yeah, we've done that.

00:15:56.620 --> 00:15:57.071
Hey, look at.

00:15:57.130 --> 00:15:57.671
Look at you go.

00:16:01.000 --> 00:16:01.360
Yeah.

00:16:01.360 --> 00:16:05.740
You can cut them up and spray'em with a little bit of oil and just like throw 'em in your oven.

00:16:05.831 --> 00:16:05.890
Oh,

00:16:05.890 --> 00:16:06.946
we did make those and you get torts.

00:16:07.105 --> 00:16:07.505
I remember that.

00:16:07.706 --> 00:16:09.546
I legitimately did not remember that until now.

00:16:09.745 --> 00:16:11.740
Yeah, they do get soggier easily.

00:16:11.801 --> 00:16:12.610
Yeah, more easily.

00:16:12.610 --> 00:16:13.600
So, yeah.

00:16:13.961 --> 00:16:14.380
But.

00:16:14.451 --> 00:16:16.160
I mean, I'm not complaining.

00:16:16.250 --> 00:16:16.461
Yeah.

00:16:18.410 --> 00:16:22.520
Next we have some kind of like snack foods that you would keep in the pantry.

00:16:22.520 --> 00:16:26.211
More like a grab and go throw it in your lunchbox or whatever type thing.

00:16:26.211 --> 00:16:27.740
Keep in your car or something like that, maybe.

00:16:27.740 --> 00:16:30.760
Uh, so the first one we really like is dry roasted edamame.

00:16:31.100 --> 00:16:32.750
You can get this on Amazon.

00:16:32.750 --> 00:16:34.730
I haven't seen it in any stores, I don't think.

00:16:34.730 --> 00:16:35.691
But we typically get that.

00:16:35.780 --> 00:16:38.331
I think I've seen it in gas stations though a couple times.

00:16:38.331 --> 00:16:38.666
Yeah, maybe a couple times.

00:16:38.666 --> 00:16:47.755
Like the Sea Point brand is getting out pretty hard and, and then there's that, uh, is it the one bean or something?

00:16:48.176 --> 00:16:48.475
Oh yeah.

00:16:48.655 --> 00:16:49.375
Something like that.

00:16:49.556 --> 00:16:49.826
Yeah.

00:16:49.826 --> 00:16:51.475
So there are a couple good brands.

00:16:51.655 --> 00:16:51.926
Right?

00:16:52.046 --> 00:16:54.655
Uh, but those are around 40% protein on a calorie basis.

00:16:54.655 --> 00:16:56.395
So a really solid snack.

00:16:56.395 --> 00:17:01.166
It's like a good replacement if you like roasted nuts, but you don't want the fat.

00:17:01.375 --> 00:17:02.605
Yeah, definitely.

00:17:02.605 --> 00:17:02.785
Good.

00:17:02.995 --> 00:17:03.895
What kind of nuts?

00:17:05.655 --> 00:17:06.486
Deez nuts?

00:17:06.605 --> 00:17:07.026
Yeah.

00:17:09.181 --> 00:17:09.401
Uh.

00:17:09.965 --> 00:17:10.506
Moving on.

00:17:12.381 --> 00:17:16.566
And yeah, edamame, also a form of soy that's basically just dry roasted soybeans.

00:17:16.566 --> 00:17:17.945
Um, protein bars.

00:17:17.945 --> 00:17:20.526
Another kind of obvious one to keep in the pantry.

00:17:20.885 --> 00:17:22.520
I'm so picky about protein bars.

00:17:22.840 --> 00:17:22.851
Yeah.

00:17:23.076 --> 00:17:24.695
I almost hate every protein bar.

00:17:24.695 --> 00:17:25.236
I try.

00:17:25.746 --> 00:17:26.976
I do like the barbell ones.

00:17:27.036 --> 00:17:29.526
The barbell makes a couple of vegan flavors.

00:17:29.800 --> 00:17:32.800
Yeah, I think they have recently released a newer vegan flavor.

00:17:32.800 --> 00:17:33.701
I haven't tried it yet.

00:17:34.030 --> 00:17:37.451
I also like, uh, no cow bars have the best macros.

00:17:37.721 --> 00:17:38.590
Let me just say that.

00:17:38.596 --> 00:17:38.830
They, they.

00:17:38.830 --> 00:17:40.211
The worst texture, best macros.

00:17:40.540 --> 00:17:40.931
Yeah.

00:17:41.230 --> 00:17:43.300
So they're the best protein source.

00:17:43.361 --> 00:17:46.211
Uh, not necessarily the best flavor, but I like 'em okay.

00:17:46.290 --> 00:17:50.820
The ones I've actually been eating a lot recently are, uh, the builder brand.

00:17:50.851 --> 00:17:50.941
Mm-hmm.

00:17:51.181 --> 00:17:53.520
I don't know if they're all their flavors are vegan or not.

00:17:53.790 --> 00:17:54.901
I don't, I'm not really sure.

00:17:55.020 --> 00:17:58.740
But, um, I know they have a lot of vegan ones, so I've been trying those and they're really good.

00:17:59.701 --> 00:18:00.391
Misfits.

00:18:00.391 --> 00:18:02.490
I like the misfit protein bars.

00:18:02.490 --> 00:18:03.151
Those are pretty good.

00:18:03.151 --> 00:18:03.540
Yeah.

00:18:03.540 --> 00:18:04.951
As good as a protein bar can be.

00:18:05.040 --> 00:18:05.401
Right.

00:18:05.451 --> 00:18:05.540
It.

00:18:05.540 --> 00:18:07.280
I know a lot of people eat the green bites.

00:18:07.701 --> 00:18:10.101
Green Bites makes like protein bars, protein cookies.

00:18:10.401 --> 00:18:12.050
They're really expensive though, so.

00:18:12.056 --> 00:18:12.066
Yeah.

00:18:12.066 --> 00:18:15.141
And they're also like, I don't imagine they keep very long.

00:18:15.290 --> 00:18:19.010
I don't, yeah, I think they say you have to refrigerator'em and eat 'em in a couple of days.

00:18:19.010 --> 00:18:19.280
I don't know.

00:18:19.280 --> 00:18:23.631
We bought a couple because people have been asking for replications.

00:18:23.661 --> 00:18:23.721
Yeah.

00:18:24.500 --> 00:18:25.340
So we're working on that.

00:18:26.151 --> 00:18:26.330
Yeah.

00:18:26.330 --> 00:18:28.191
But those are good for a protein source, so.

00:18:29.194 --> 00:18:30.964
Um, also protein chips.

00:18:31.025 --> 00:18:35.765
So the only one I know of this off the top of my head that's vegan is the endurance brand protein chips.

00:18:35.765 --> 00:18:38.134
Dude, the nacho ones are so freaking good.

00:18:38.140 --> 00:18:38.390
They're really good.

00:18:39.335 --> 00:18:40.710
Yeah, you can get those on Amazon as well.

00:18:40.710 --> 00:18:41.734
You like the sweet chili ones?

00:18:41.734 --> 00:18:41.744
Yeah.

00:18:41.744 --> 00:18:41.950
Sweet Chili.

00:18:41.950 --> 00:18:42.664
Is that the ones you like?

00:18:42.875 --> 00:18:45.724
It's almost sorta of like a sweet chili Dorito, but not really.

00:18:45.724 --> 00:18:46.714
But it does have protein in it.

00:18:46.744 --> 00:18:47.075
Yeah.

00:18:47.075 --> 00:18:49.355
Oh, they also make high protein pretzels.

00:18:49.355 --> 00:18:50.464
I can't remember what brand that is.

00:18:50.464 --> 00:18:53.045
Is it Lenny and Larry that makes the high protein pretzels?

00:18:53.045 --> 00:18:53.704
Those are pretty good.

00:18:53.710 --> 00:18:54.815
I think that is Lenny and Larry.

00:18:54.845 --> 00:18:57.184
I don't remember for sure, but I'm, I think it is Lenny and Larry.

00:18:57.234 --> 00:18:58.345
Yeah, we just looked it up.

00:18:58.345 --> 00:18:59.154
It is Lenny and Larry.

00:18:59.154 --> 00:19:00.035
They're called Fitzels.

00:19:00.055 --> 00:19:00.835
Yeah, those are pretty good.

00:19:01.345 --> 00:19:01.464
Yeah.

00:19:01.464 --> 00:19:03.565
I'd say it's the best thing Lenny and Larry makes.

00:19:04.914 --> 00:19:05.005
Yeah.

00:19:05.005 --> 00:19:06.565
Um, the bars in hell no, I'm just kidding.

00:19:07.978 --> 00:19:12.028
Also, something else to keep in the pantry are the, like, ready to drink protein shakes.

00:19:12.367 --> 00:19:16.478
The one I really like is OWYN, O-W-Y-N.

00:19:16.758 --> 00:19:18.167
They're plant-based protein shakes.

00:19:18.198 --> 00:19:19.728
There's like two different versions.

00:19:19.728 --> 00:19:22.337
One lower, a little lower calorie, a little lower protein.

00:19:22.758 --> 00:19:24.137
I like the one that's higher protein.

00:19:24.178 --> 00:19:25.827
You can keep them basically on the shelf.

00:19:25.877 --> 00:19:28.278
They're better if you keep 'em in the fridge, but you don't have to do that.

00:19:28.278 --> 00:19:36.887
And, uh, small bonus, they were also listed on that, you know, lead contamination report as having a really low source of lead if you're worried about that kind of thing.

00:19:36.887 --> 00:19:37.877
But they actually taste really good.

00:19:37.877 --> 00:19:43.788
There's a just a standard chocolate version and I think there's a vanilla version, so really good protein on the go kind of thing.

00:19:44.147 --> 00:19:48.657
Yeah, I think I've seen people use those as a base for creami recipes too.

00:19:48.688 --> 00:19:50.982
Like Ninja Creami recipes for high protein ice cream.

00:19:51.012 --> 00:19:51.643
Yeah, I've seen that.

00:19:51.692 --> 00:19:54.032
Another option are like the vegan jerkies.

00:19:54.032 --> 00:19:54.093
Yeah.

00:19:54.093 --> 00:20:01.282
There's a couple different kinds out there beyond makes one that's like mung bean protein and pea protein and it's pretty high protein, almost like a protein bar.

00:20:01.282 --> 00:20:03.923
I think it's like just over 40% protein by calorie.

00:20:03.923 --> 00:20:04.192
Yeah.

00:20:04.323 --> 00:20:07.144
Then there's Louisville Vegan Jerky, which is also a good option.

00:20:07.144 --> 00:20:08.614
I think theirs is mostly soy based.

00:20:08.673 --> 00:20:08.913
Yeah.

00:20:08.973 --> 00:20:11.223
But also gluten-free, if that's something you're looking for.

00:20:11.374 --> 00:20:11.614
Yeah.

00:20:12.003 --> 00:20:13.203
So a couple good options there.

00:20:13.203 --> 00:20:19.324
And you know, those obviously can last quite a while, not forever, but they're a good, uh, long-term shelf stable type option.

00:20:19.324 --> 00:20:26.479
Speaking of Louisville Vegan Jerky, they recently came out with a new snack called the gym snack, which is hard to remember, but they taste great.

00:20:26.509 --> 00:20:27.618
Yeah, those things are really good.

00:20:27.888 --> 00:20:33.229
You think it'd be easy to remember 'cause it's the gym snack, but for the life of me, I just can never remember the name and I feel so dumb.

00:20:33.229 --> 00:20:33.288
Yeah.

00:20:33.778 --> 00:20:37.558
They make a cheese one and then, uh, like a jalapeno cheddar one.

00:20:37.558 --> 00:20:38.699
Yeah, the jalapeno cheddar one was good.

00:20:38.699 --> 00:20:42.199
And if you go looking for it, it's not Louisville vegan jerky gym snack.

00:20:42.439 --> 00:20:42.558
Yeah.

00:20:42.558 --> 00:20:44.749
It's its own brand called the Gym Snack.

00:20:44.749 --> 00:20:47.269
It's just made by the same people who made Louisville vegan jerky.

00:20:47.509 --> 00:20:47.719
Yep.

00:20:48.108 --> 00:20:49.338
So yeah, that's a really good option.

00:20:49.548 --> 00:20:51.169
The macros on those are insane.

00:20:51.169 --> 00:20:52.818
I think they were like 40% or something.

00:20:52.878 --> 00:20:53.118
Yeah.

00:20:53.479 --> 00:20:53.778
So.

00:20:54.108 --> 00:20:56.959
It was pretty good for a little bag of like cracker type things, basically.

00:20:57.019 --> 00:20:57.288
Yeah.

00:20:57.348 --> 00:20:58.189
They taste good too.

00:20:58.239 --> 00:21:02.979
There's, I like a similar crunchiness to like maybe a Cheez-It.

00:21:03.338 --> 00:21:07.598
And then the last snack option we have for the pantry is something called bada beans.

00:21:08.048 --> 00:21:09.909
Those are so addictive.

00:21:09.999 --> 00:21:10.959
They have a lot of flavors too.

00:21:11.199 --> 00:21:11.618
They do.

00:21:11.618 --> 00:21:13.179
They've got like endless flavors.

00:21:13.179 --> 00:21:14.318
They even have sweet flavors.

00:21:14.378 --> 00:21:14.648
Yeah.

00:21:14.648 --> 00:21:15.354
My favorite is the buffalo.

00:21:16.253 --> 00:21:17.753
I like the onion one.

00:21:18.173 --> 00:21:18.413
Yeah.

00:21:18.953 --> 00:21:19.374
I can't remember.

00:21:19.374 --> 00:21:20.453
Sweet onion or something.

00:21:20.453 --> 00:21:20.663
Yeah.

00:21:20.713 --> 00:21:21.104
Man.

00:21:21.763 --> 00:21:21.913
Yeah.

00:21:21.913 --> 00:21:22.663
I love that one.

00:21:22.669 --> 00:21:23.449
Yeah, a lot of good ones there.

00:21:23.449 --> 00:21:25.094
There's also like a barbecue one that's really good.

00:21:25.394 --> 00:21:25.634
Yeah.

00:21:25.814 --> 00:21:26.173
Either way.

00:21:26.173 --> 00:21:31.183
Those are all around 20% protein on a calorie basis, which is honestly outstanding for how good those are.

00:21:31.243 --> 00:21:31.304
Yeah.

00:21:31.304 --> 00:21:32.834
And I think, uh, what are they?

00:21:33.193 --> 00:21:33.824
Broad bean.

00:21:33.824 --> 00:21:34.933
I think they're broad beans.

00:21:35.023 --> 00:21:37.183
They're basically dried broad beans with a bunch of seasoning.

00:21:37.364 --> 00:21:37.544
Yeah.

00:21:37.723 --> 00:21:38.294
They're really good.

00:21:38.344 --> 00:21:40.354
Oh, one last thing you can keep in the pantry.

00:21:40.354 --> 00:21:45.324
So I like to eat oatmeal a lot, but there's also a form of oats that are like protein.

00:21:45.324 --> 00:21:46.733
They're somehow higher protein.

00:21:46.733 --> 00:21:46.943
Yeah.

00:21:46.943 --> 00:21:47.814
Protein enrich.

00:21:47.814 --> 00:21:49.884
So they're like protein oats right off the bat.

00:21:49.884 --> 00:21:53.663
So you don't have to add protein powder, at least, maybe not add as much protein powder.

00:21:53.663 --> 00:21:53.723
Yeah.

00:21:53.723 --> 00:21:54.594
If you want a protein oat.

00:21:54.819 --> 00:21:57.009
I think the only one I've seen is Bob Red Mill, but yeah.

00:21:57.940 --> 00:21:59.859
It tastes pretty much like a normal oats.

00:21:59.950 --> 00:22:00.099
Yeah.

00:22:00.160 --> 00:22:03.579
Bob's Red Mill's kind of the OG with a lot of really good vegan protein options.

00:22:03.640 --> 00:22:03.880
Yeah.

00:22:03.880 --> 00:22:04.180
Surprisingly.

00:22:04.180 --> 00:22:07.059
Which is annoying because they mostly push gluten-free stuff.

00:22:07.089 --> 00:22:07.240
Yeah.

00:22:07.240 --> 00:22:10.660
They don't really market themselves as a vegan protein, but they have some good ones.

00:22:10.660 --> 00:22:10.750
I know.

00:22:10.750 --> 00:22:11.259
It annoys me.

00:22:11.319 --> 00:22:11.589
Yeah.

00:22:11.640 --> 00:22:16.345
So those are some of our favorite things to keep in the pantry and, you know, keep on the snack shelf or grab and goes.

00:22:16.740 --> 00:22:21.869
So now we can kind of talk about some of the stuff you might keep in the fridge or freezer for your vegan protein options.

00:22:21.869 --> 00:22:24.390
The first one you wanna talk about obviously is tofu.

00:22:24.650 --> 00:22:25.440
Ah, tofu.

00:22:25.589 --> 00:22:25.859
Yeah.

00:22:25.890 --> 00:22:30.779
We talked about silken tofu a little bit in the pantry, but this is more for the forms of tofu that you might keep in the fridge.

00:22:31.049 --> 00:22:31.230
Yeah.

00:22:31.279 --> 00:22:33.859
So there is a version of silken tofu that's refrigerated.

00:22:33.859 --> 00:22:36.369
So you might store that in your fridge if you don't have access to Mori-Nu.

00:22:36.559 --> 00:22:37.519
Always forget that exists.

00:22:37.609 --> 00:22:43.519
I know it hangs out by the other tofus, but I just really like mine in the little boxes.

00:22:43.849 --> 00:22:44.000
Yeah.

00:22:44.000 --> 00:22:49.519
Then there's firm tofu, which is good for like, I like making like cream cheeses, dips.

00:22:50.059 --> 00:22:51.859
Um, you can also make ricotta.

00:22:52.220 --> 00:22:52.430
Yeah.

00:22:52.579 --> 00:22:53.359
Homemade ricotta.

00:22:53.359 --> 00:23:01.940
Then you have your extra firm and your super firm that can be used kind of interchangeably, although extra firm you are gonna have to get a tofu press or, uh, use a bunch of books.

00:23:02.089 --> 00:23:02.359
Yeah.

00:23:02.359 --> 00:23:02.990
What's that for?

00:23:02.990 --> 00:23:03.799
Oh, yeah.

00:23:03.859 --> 00:23:07.579
Um, extra firm and super firm are fun because you can do all kinds of stuff to 'em.

00:23:07.579 --> 00:23:07.859
You can like.

00:23:08.434 --> 00:23:09.184
Shred them.

00:23:09.275 --> 00:23:10.414
You can crumble them.

00:23:10.625 --> 00:23:13.714
You can thinly slice them with a vegetable peeler.

00:23:14.105 --> 00:23:15.154
Uh, what else can you do?

00:23:15.214 --> 00:23:16.220
You could, I guess you can cube it.

00:23:16.549 --> 00:23:18.140
A lot of people cube it.

00:23:18.140 --> 00:23:19.460
I like to cube it sometimes.

00:23:19.460 --> 00:23:30.230
Tofu cubes are kinda like the quintessential vision people get when they think of tofu, which is one of my least favorite ways to eat it, and one of the least common ways I eat it, but it's okay sometimes.

00:23:30.410 --> 00:23:30.740
Yeah.

00:23:31.519 --> 00:23:32.660
I'm a big fan of grating it.

00:23:33.259 --> 00:23:33.589
Yeah.

00:23:33.769 --> 00:23:35.809
And crumbling it because you can get a lot of flavor.

00:23:36.170 --> 00:23:39.440
It has like a bunch more service areas, so you can really get a bunch of flavors to stick to it.

00:23:39.440 --> 00:23:40.970
Yeah, I like it that way too.

00:23:40.970 --> 00:23:47.660
Next we have tempeh, which we really don't eat a lot of, but a lot of people do like it and it is a really good option and it's high protein.

00:23:47.660 --> 00:23:49.430
So I would recommend another form of soy.

00:23:49.430 --> 00:23:50.539
It's like fermented soy.

00:23:50.539 --> 00:23:55.579
So if you find a version of tempeh that you like and it works for you, I definitely recommend keeping that around in the fridge.

00:23:55.700 --> 00:23:56.390
And tell us about it.

00:23:56.390 --> 00:23:59.329
'cause we, we are not converts to tempeh yet.

00:23:59.750 --> 00:24:01.130
Yeah, we, we've tried it a couple different ways.

00:24:01.130 --> 00:24:04.039
A couple different versions haven't quite clicked with us yet.

00:24:04.069 --> 00:24:11.424
So if you have any tempeh versions that you've tried or maybe prepared ways that you tried it and you really like it and let us know and we'll try it out, for sure.

00:24:11.815 --> 00:24:14.085
Always open to finding new ways to get protein in.

00:24:14.085 --> 00:24:16.994
The next one you might keep in the fridge are plant-based milks.

00:24:16.994 --> 00:24:18.315
We really like soy milk.

00:24:18.345 --> 00:24:21.944
It's the highest protein, complete protein, but there's a lot of options out there.

00:24:21.944 --> 00:24:25.394
We used oat milk for a while and that's kind of more of a creamy type milk.

00:24:25.634 --> 00:24:25.994
Yeah.

00:24:26.045 --> 00:24:28.625
There are also other options like oat or almond milk you can use.

00:24:28.835 --> 00:24:37.474
Yeah, I personally prefer soy 'cause it's 40% protein on a calorie basis, so you can use it in pasta, sauces and all kinds of stuff as a base.

00:24:37.535 --> 00:24:37.805
Yeah.

00:24:38.644 --> 00:24:44.285
One of the other benefits of plant-based milk like this is that it's usually fortified with calcium and a couple vitamins and stuff like that.

00:24:44.319 --> 00:24:46.894
So it's good to help with a vegan diet specifically.

00:24:46.894 --> 00:24:48.964
Another option are some of the vegan deli meats.

00:24:49.234 --> 00:24:58.105
The most popular and common one is probably like Tofurky and they have a brand, so they have a bunch of different types of sliced tofu based meat replacements.

00:24:58.105 --> 00:25:02.299
There's also a brand called Upton's that has some options for you in the fridge.

00:25:02.299 --> 00:25:07.309
So if you're into deli meats and like sandwiches and stuff like that, you do have some options there with those.

00:25:07.359 --> 00:25:08.990
Also, there's just seitan.

00:25:09.009 --> 00:25:12.549
After you make it from the wheat gluten, it's gonna have to hang out in the fridge.

00:25:12.559 --> 00:25:12.829
Yeah.

00:25:13.190 --> 00:25:16.069
Well there's also some ones you can buy, like Upton's has one.

00:25:16.069 --> 00:25:16.759
Blackbird.

00:25:16.910 --> 00:25:18.559
Blackbird has amazing seitan.

00:25:18.589 --> 00:25:18.829
Yeah.

00:25:19.394 --> 00:25:20.934
It's actually what got us into seitan.

00:25:21.009 --> 00:25:22.150
Yeah, no, that's a really good point.

00:25:22.184 --> 00:25:26.920
We, we hadn't really tried seitan much a couple of times, and I honestly didn't really like it much.

00:25:26.970 --> 00:25:28.960
Maybe it was just the places I tried or whatever.

00:25:28.960 --> 00:25:39.220
But then we tried the Blackbird Foods like wings and they have barbecue wings and buffalo wings and things like that, in seitan form and, uh, really like those.

00:25:39.220 --> 00:25:41.410
And we ended up with like a refrigerator dedicated to 'em.

00:25:41.559 --> 00:25:46.565
And we, we've, you know, come down from that a little bit, but we still do really seitan in a bunch of different forms now.

00:25:47.055 --> 00:25:51.644
Yeah, we actually discovered Blackbird Barbecue seitan, because we were traveling in Texas.

00:25:51.644 --> 00:25:51.704
Yeah.

00:25:51.734 --> 00:25:53.950
And living out of a hotel and we couldn't find like.

00:25:54.605 --> 00:25:56.464
Really very many good restaurant options.

00:25:56.464 --> 00:25:57.545
So we went to HEB.

00:25:57.755 --> 00:25:57.904
Yeah.

00:25:57.904 --> 00:26:01.835
Which is like a Texas grocery store, which is massive and awesome.

00:26:01.865 --> 00:26:02.105
Yeah.

00:26:02.255 --> 00:26:07.414
And we just stumbled upon it and I guess they had it 'cause it's like Texas barbecue seitan and shit.

00:26:07.505 --> 00:26:08.734
That stuff was great.

00:26:08.825 --> 00:26:08.914
Yeah.

00:26:08.944 --> 00:26:12.904
We cooked it in our little hotel room on a hot plate and that's what we ate.

00:26:13.384 --> 00:26:13.565
Yeah.

00:26:13.565 --> 00:26:19.595
I need every grocery store chain to get on the level of HEB for vegan options in general because that was nuts.

00:26:19.625 --> 00:26:20.285
It was good.

00:26:20.375 --> 00:26:22.055
I've never seen anything like that since then.

00:26:22.105 --> 00:26:23.845
Next up is just egg.

00:26:24.115 --> 00:26:31.404
So you can have like the egg patties would be maybe a frozen thing, but also there's like the normal just egg, um...

00:26:31.464 --> 00:26:32.035
The liquid.

00:26:32.039 --> 00:26:32.210
Liquid.

00:26:32.210 --> 00:26:32.724
Just egg.

00:26:32.730 --> 00:26:32.809
Liquid.

00:26:32.815 --> 00:26:33.384
Liquid egg.

00:26:33.384 --> 00:26:33.625
Yeah.

00:26:33.865 --> 00:26:34.134
Yeah.

00:26:34.134 --> 00:26:38.125
And the macros for just egg are pretty similar to the macros for a normal egg.

00:26:38.125 --> 00:26:39.575
So, and it's made out of mung bean.

00:26:39.829 --> 00:26:44.720
Next up, your protein dense vegetables like broccoli, mushrooms, spinach, cauliflower.

00:26:45.079 --> 00:26:48.230
Now obviously we're not saying get all your protein from broccoli, right?

00:26:48.230 --> 00:26:48.240
Right.

00:26:48.440 --> 00:26:51.859
But if you're going to be picking vegetables and you have a protein goal.

00:26:51.859 --> 00:26:57.410
You might just keep in mind like, Hey, if I choose broccoli, it's got a little more protein in it than maybe like a lettuce or something.

00:26:57.440 --> 00:26:57.710
Yeah.

00:26:57.799 --> 00:26:59.329
Or like you're making your morning smoothie.

00:26:59.329 --> 00:27:00.500
Spinach is a good one to add.

00:27:00.529 --> 00:27:04.130
'cause a couple handfuls could be like eight grams of protein.

00:27:04.220 --> 00:27:04.519
Right.

00:27:04.670 --> 00:27:07.819
And obviously it brings a lot to the table other than protein nutritionally.

00:27:07.819 --> 00:27:08.819
So a good option anyway.

00:27:09.198 --> 00:27:09.678
Alright.

00:27:09.917 --> 00:27:11.688
So those are some of the things you might keep in the fridge.

00:27:11.688 --> 00:27:13.907
Now we can talk about some of the things that might go into the freezer.

00:27:13.938 --> 00:27:16.998
So we can start with like, things you might have meal prepped for the week.

00:27:17.087 --> 00:27:17.147
Yeah.

00:27:17.147 --> 00:27:20.577
Those are usually gonna be in the freezer for the things, at least towards the end of the week.

00:27:21.597 --> 00:27:21.657
Yeah.

00:27:21.657 --> 00:27:23.458
I like casserole are a good one.

00:27:23.728 --> 00:27:26.758
Like, uh, big batches of pasta.

00:27:26.817 --> 00:27:26.907
Yeah.

00:27:27.114 --> 00:27:27.203
Yeah.

00:27:27.203 --> 00:27:29.993
I mean if you use the freezer, you can meal prep like a week or two in advance.

00:27:30.084 --> 00:27:30.413
Yeah.

00:27:30.534 --> 00:27:33.473
I really like, uh, freezing TVP muffins works really well.

00:27:33.574 --> 00:27:36.153
'Cause you can just defrost them in the morning when you take 'em to work.

00:27:36.334 --> 00:27:38.614
What would be your favorite thing to meal prep and freeze.

00:27:39.243 --> 00:27:39.844
Do you have any?

00:27:39.844 --> 00:27:42.679
I think it'd probably be like a lasagna because.

00:27:42.888 --> 00:27:43.848
You cook lasagna a lot?

00:27:44.433 --> 00:27:52.173
Well, no, but if I had to meal prep something and freeze it, it would probably be lasagna.

00:27:52.324 --> 00:27:52.653
I agree.

00:27:52.653 --> 00:27:55.023
Lasagna, meal preps and freezes quite well.

00:27:55.324 --> 00:27:56.669
I think ideally I would freeze.

00:27:57.544 --> 00:27:59.973
I don't know, a year's worth of lasagna ahead of time.

00:28:00.423 --> 00:28:01.173
And then just eat.

00:28:01.173 --> 00:28:03.723
That's gonna have to be a huge fucking freezer.

00:28:05.074 --> 00:28:05.403
Yeah.

00:28:05.523 --> 00:28:06.153
Oh my God.

00:28:06.153 --> 00:28:14.304
Do you remember that one time I made that big batch of like pasta primavera, and then I just froze the whole thing.

00:28:14.364 --> 00:28:14.453
Oh, yeah.

00:28:14.903 --> 00:28:19.703
In a massive like glass dish and just chucked it in the freezer.

00:28:19.943 --> 00:28:27.263
And then I was like late for work and I'm like trying to cut this block of ice basically to get a serving for work.

00:28:27.263 --> 00:28:27.273
Yeah.

00:28:27.294 --> 00:28:27.354
Yeah.

00:28:27.354 --> 00:28:28.104
'cause I'm a moron.

00:28:28.193 --> 00:28:28.644
I remember that.

00:28:28.644 --> 00:28:28.703
Yeah.

00:28:29.064 --> 00:28:30.023
So don't do that.

00:28:30.054 --> 00:28:30.413
Yeah.

00:28:30.773 --> 00:28:35.273
The, the downside of freezing is that it has to thaw before you can take it out for your serving.

00:28:35.574 --> 00:28:35.753
Yeah.

00:28:35.753 --> 00:28:37.253
So if you're gonna do servings.

00:28:37.693 --> 00:28:40.243
You know, batch those out beforehand.

00:28:40.243 --> 00:28:42.554
Otherwise you're going to be so sad.

00:28:42.884 --> 00:28:42.943
Yeah.

00:28:43.003 --> 00:28:44.743
I was so sad and stressed.

00:28:44.743 --> 00:28:51.614
Something else you can keep in the freezer are some of the meat alternatives, like the Beyond Meat, Impossible meat and the Meati even.

00:28:51.644 --> 00:28:55.243
Yeah, I think I saw they're maybe back question mark.

00:28:55.243 --> 00:28:55.423
Yeah.

00:28:55.423 --> 00:28:59.653
I'm not sure what's going on with Meati, but if you see it, buy it all and freeze it, 'cause it's really good.

00:28:59.804 --> 00:29:02.263
Yeah, it's expensive, but the macros are pretty good.

00:29:02.773 --> 00:29:05.844
Um, also you mentioned Blackbird seitan wings.

00:29:05.894 --> 00:29:05.953
Yeah.

00:29:05.959 --> 00:29:07.513
Yeah, those are amazing.

00:29:07.574 --> 00:29:07.753
Yeah.

00:29:07.753 --> 00:29:09.074
Those are good for the freezer as well.

00:29:09.253 --> 00:29:11.114
And you can also freeze their seitan as well.

00:29:11.203 --> 00:29:11.354
Yeah.

00:29:11.354 --> 00:29:13.614
Gardein also has some decent options.

00:29:13.614 --> 00:29:16.314
They might not be as high protein as some of the other ones we mentioned.

00:29:16.364 --> 00:29:16.574
Yeah.

00:29:16.624 --> 00:29:18.304
So those are some of the options you can keep in the freezer.

00:29:18.884 --> 00:29:23.144
So in summary here, we wanna try to keep protein options handy in the house in general.

00:29:23.144 --> 00:29:29.973
So that'll keep you from going out to get delivery or go out to a restaurant just because you don't have any options at home and you're hungry.

00:29:29.973 --> 00:29:33.544
You can always have something around that you can grab as like a protein-based snack.

00:29:33.663 --> 00:29:42.544
Yeah, maybe we should actually touch on like if you can't meal prep, if you don't have time, if you're working like crazy work hours, like what would be some good options?

00:29:42.544 --> 00:29:46.923
If you had to go out in the wild to a restaurant, like what would you suggest?

00:29:47.523 --> 00:29:47.824
Yeah.

00:29:47.824 --> 00:29:49.503
So, um hmm.

00:29:49.534 --> 00:29:54.844
For protein, so one thing we've had a lot of luck with for protein are like poke bowl places.

00:29:54.844 --> 00:29:54.903
Yeah.

00:29:54.933 --> 00:29:56.503
'cause they'll have tofu in 'em a lot.

00:29:56.963 --> 00:29:59.523
Um, Noodles & Co. has tofu.

00:29:59.653 --> 00:30:04.374
If you have one of those nearby, you can get pretty much anything that has tofu as an option.

00:30:04.374 --> 00:30:04.614
You can.

00:30:04.614 --> 00:30:04.673
Yeah.

00:30:04.673 --> 00:30:06.564
Thai places have a good amount of tofu.

00:30:06.713 --> 00:30:08.153
Oh, one I really like is Chipotle.

00:30:08.273 --> 00:30:08.364
Mm-hmm.

00:30:08.693 --> 00:30:13.884
Uh, you can get the sofritos, which are marinated tofu and just get a bowl and like load that up with tofu.

00:30:13.884 --> 00:30:17.844
That's probably the highest protein, like chain available everywhere option.

00:30:17.903 --> 00:30:18.144
Yeah.

00:30:18.814 --> 00:30:21.973
I would've said Panda Express, but they got rid of their orange beyond.

00:30:22.003 --> 00:30:22.693
Yeah, so.

00:30:22.693 --> 00:30:25.183
The beyond orange chicken thing was really good.

00:30:25.183 --> 00:30:26.683
Unfortunately they don't really have that anymore.

00:30:26.923 --> 00:30:27.253
Yeah.

00:30:27.253 --> 00:30:31.003
Taco Bell's also not a horrible option because you can just get a bunch of beans.

00:30:31.003 --> 00:30:31.364
Yeah.

00:30:31.483 --> 00:30:37.844
Uh, hopefully we'll get more options in the future, but those are some of the, the ones that like if I go somewhere else or we're out somewhere and we're like, oh, we're hungry.

00:30:37.903 --> 00:30:38.683
Yeah, we wanna make something.

00:30:38.683 --> 00:30:41.804
Those are like kind of the go-tos for the fast casual type place.

00:30:41.923 --> 00:30:44.294
Or if like, we're traveling, if we have to go to a gas station.

00:30:44.324 --> 00:30:50.173
Some options could be, like some places will have the dry roasted edamame or vegan jerky.

00:30:51.013 --> 00:30:52.094
Or Lenny and Larry's.

00:30:54.104 --> 00:30:55.993
Uh, but the pretzels, they have the pretzels now.

00:30:56.054 --> 00:30:56.923
Protein shakes.

00:30:56.923 --> 00:30:56.933
Yeah.

00:30:56.933 --> 00:30:58.844
Sometimes they'll have the pre-made protein shakes.

00:30:58.993 --> 00:31:02.144
They'll usually have a couple of the vegan protein bar options.

00:31:02.144 --> 00:31:07.003
They might not be like your favorite or the best macros or something, but they'll have like one or two at most gas stations.

00:31:07.544 --> 00:31:08.624
So those are good options.

00:31:08.624 --> 00:31:11.503
And also, and so we talked about stuff you like want to keep in your house.

00:31:11.503 --> 00:31:13.933
You might also think about things you don't wanna keep in your house.

00:31:14.203 --> 00:31:20.388
Maybe just try to limit like anything that you tend to really dig into that's not great for you or just.

00:31:20.388 --> 00:31:20.534
For me.

00:31:20.534 --> 00:31:21.354
It's the Hippeas.

00:31:21.374 --> 00:31:21.493
Yeah.

00:31:21.493 --> 00:31:25.453
It's the flavor blast white cheddar hip peas they're my Achilles heel.

00:31:25.453 --> 00:31:27.013
I want to eat nothing but them.

00:31:27.064 --> 00:31:34.864
Yeah, so just maybe try to limit the junk food that's in your house and if you have all the high protein stuff taking up all the room in your pantry, you can just, you know, make that a little easier.

00:31:35.104 --> 00:31:38.374
Or you can add on to your pantry and then just store your junk food separately.

00:31:38.493 --> 00:31:39.574
Yeah, that's bad advice.

00:31:40.318 --> 00:31:42.064
Giving you options.

00:31:42.723 --> 00:31:46.864
Um, I'd also recommend trying to like experiment with new protein options on a regular basis.

00:31:46.864 --> 00:31:50.009
Most of the stuff that we listed here, that's like a specific product.

00:31:50.429 --> 00:31:53.638
Uh, we just came across it one day and we were like, okay, I guess we'll try it.

00:31:53.759 --> 00:32:00.479
And we've tried a lot of stuff that really sucks and is not great, but uh, you know, you have, you have to really try it at least once before you know for sure.

00:32:00.479 --> 00:32:03.844
So, and maybe you'll think some of the stuff we recommended sucks so you can try other things.

00:32:04.253 --> 00:32:04.314
So.

00:32:06.534 --> 00:32:06.804
Yeah.

00:32:06.804 --> 00:32:08.963
Honestly, that's how I stumbled upon edamame puffs.

00:32:09.054 --> 00:32:09.233
Yeah.

00:32:09.294 --> 00:32:17.034
I was literally just searching like on Amazon for vegan protein and after like 30,000 scrolls, I stumbled on them and I was like, what are these?

00:32:17.034 --> 00:32:17.814
Yeah, I need these.

00:32:17.814 --> 00:32:18.953
What do, what do I do with them?

00:32:19.013 --> 00:32:19.374
Right.

00:32:19.523 --> 00:32:20.993
So yeah.

00:32:20.993 --> 00:32:23.034
And if you stumbled upon anything, cool, let me know.

00:32:23.183 --> 00:32:23.334
Right?

00:32:23.334 --> 00:32:26.544
Yeah, so that's pretty much what we had for like the foods to keep round in the house.

00:32:26.733 --> 00:32:29.403
Now we can talk about our myth of the week this week.

00:32:29.644 --> 00:32:32.884
The myth we have this week is that clean eating automatically causes fat loss.

00:32:33.709 --> 00:32:39.798
So the idea here is as long as you eat things that are quote unquote healthy, you're still gonna lose weight no matter how much you eat.

00:32:39.979 --> 00:32:50.898
Which, if you understand that like weight is really controlled by calories, I think you're gonna know that that doesn't make a lot of sense, but a lot of people, uh, don't really understand that calorie relationship.

00:32:50.929 --> 00:32:50.989
Yeah.

00:32:50.989 --> 00:32:59.419
So generally, you're still gonna wanna make sure that if you're trying to lose weight, you have to be eating fewer calories than you used throughout the day.

00:32:59.778 --> 00:33:01.459
It's a material and energy balance.

00:33:01.489 --> 00:33:02.749
Yeah, that's what I've been saying.

00:33:04.098 --> 00:33:06.409
So, and that counts even if the food is healthy.

00:33:06.409 --> 00:33:15.348
So if you're eating the best optimal nutrition diet and nothing that's considered unhealthy, if you eat too many calories worth of that, you're still gonna gain weight.

00:33:15.828 --> 00:33:23.108
You might have some better heart health and better blood work and stuff like that than somebody who's eating a bunch of junk food, but you're still gonna gain weight.

00:33:23.108 --> 00:33:24.548
So that's definitely a myth.

00:33:24.548 --> 00:33:31.108
And, when around the time that this podcast comes out, your video about the TVP apple muffins will be coming out.

00:33:31.618 --> 00:33:32.068
Yes.

00:33:32.068 --> 00:33:32.939
What do we got going on there?

00:33:33.298 --> 00:33:35.834
Okay, so if you haven't used TVP for baking yet.

00:33:36.584 --> 00:33:38.203
TVP is textured vegetable protein.

00:33:38.804 --> 00:33:47.030
Um, it kind of bakes similar to oats, so when you use it in muffins, it turns into kind of like a, a baked oats, like if you were putting oats in muffins.

00:33:47.121 --> 00:33:47.391
Yeah.

00:33:47.631 --> 00:33:48.980
Um, but I really like it.

00:33:48.980 --> 00:33:53.105
You can use TVP dry, which is how I use it in this, and I think they're great.

00:33:53.346 --> 00:33:54.066
Yeah, me too.

00:33:54.306 --> 00:33:55.056
For what it's worth.

00:33:56.316 --> 00:33:56.526
Okay.

00:33:56.526 --> 00:33:59.375
And this is actually the last one that'll come out before Halloween.

00:33:59.375 --> 00:34:00.516
So happy Halloween.

00:34:00.516 --> 00:34:01.536
Happy halloween.

00:34:01.655 --> 00:34:04.355
I hope you go out and get a bunch of candy.

00:34:05.945 --> 00:34:09.275
Speaking of like, what is your favorite Halloween candy to pass out that's vegan?

00:34:09.335 --> 00:34:10.416
Oh yeah, that's a good question.

00:34:10.416 --> 00:34:14.106
We always struggle with like, what can we pass out?

00:34:14.106 --> 00:34:15.275
What will the kids actually like?

00:34:15.275 --> 00:34:18.215
So it's not like we're handing out, uh, boring things like apples or something.

00:34:18.215 --> 00:34:18.275
Yeah.

00:34:18.275 --> 00:34:23.195
I think the thing we have right now to hand out is the combo pack of like the Sour Patch kids and Swedish Fish.

00:34:23.195 --> 00:34:23.315
Yeah.

00:34:23.315 --> 00:34:24.396
Because those are both vegan, so.

00:34:24.695 --> 00:34:24.846
Yeah.

00:34:24.846 --> 00:34:27.335
And I think Airheads, we figured out those were vegan.

00:34:27.996 --> 00:34:29.166
So there's definitely some options.

00:34:29.166 --> 00:34:31.175
I'm just curious, you know what you guys like to hand out.

00:34:31.476 --> 00:34:31.715
Yeah.

00:34:31.715 --> 00:34:35.436
And there are some vegan candy brands, but they are like significantly more expensive.

00:34:35.465 --> 00:34:35.795
Yeah.

00:34:36.126 --> 00:34:36.545
Um.

00:34:36.786 --> 00:34:38.405
Might as well just start handing out money at that point.

00:34:38.646 --> 00:34:39.155
I know.

00:34:39.275 --> 00:34:39.545
All right.

00:34:39.545 --> 00:34:44.976
Well thanks for listening and if you wanna reach out, we've got a link in the show notes to send us a text message.

00:34:45.275 --> 00:34:53.826
And, uh, you can send us anything there that you maybe have a question about or want to hear more about on the podcast, or if you just have a question about something unrelated you'd like us to answer on the podcast.

00:34:54.005 --> 00:34:55.025
Or recipe ideas.

00:34:55.085 --> 00:34:57.516
Yeah, recipe ideas, uh, really anything.

00:34:57.806 --> 00:35:01.226
We also have in the show notes, links to our websites and social media.

00:35:01.226 --> 00:35:05.380
You can even reach out there if you want to have maybe a little more direct conversation.

00:35:05.380 --> 00:35:06.514
You have some very specific questions.

00:35:06.523 --> 00:35:10.094
Yeah, happy to talk to you guys and hear your feedback and ideas.

00:35:10.193 --> 00:35:11.213
Yeah, I think that's it.

00:35:11.264 --> 00:35:11.893
You wanna say bye?

00:35:12.103 --> 00:35:12.463
Bye.

00:35:12.523 --> 00:35:13.184
Bye everybody.